Hello there.
Let's begin by bringing your attention to your breath.
Notice the sensation of the air entering your nostrils,
Filling your lungs,
And gently leaving your body.
With each inhale,
Feel your body expand,
And with each exhale,
Feel it relax.
Now allow your breath to settle into a natural,
Steady rhythm.
For this practice,
You can close your eyes,
Or gently lower your gaze,
And shift your focus inward.
Notice the top of your head,
All the sensations around there.
And slowly scan down your body.
Move down to your face.
Notice any tension in your forehead,
Around your eyes,
Or in your jaw.
Simply observe without judgment.
Continue to your neck,
Your shoulders,
Noticing how they feel.
Are they tense or relaxed?
Move your awareness down your arms,
Feeling any sensations in your biceps,
Elbows,
Forearms,
And hands.
Perhaps you notice the coolness of the air on your skin,
Or the warmth of your hands resting on your lap.
Now bring your attention to your chest,
Noticing the rise and fall with each breath.
Move down to your abdomen,
Observing any sensations of movement or stillness.
Shift your focus to your back,
Feeling any areas of contact with the surface you are seated on.
Notice your lower back,
Your hips,
And the weight of your body pressing down.
Move your awareness down your legs,
Feeling the sensations in your thighs,
Knees,
Calves,
And finally your feet.
Notice any contact with the floor or any tingling or tingling sensation.
Notice any contact with the floor or any tingling sensations.
Now gently shift your attention to the space around you.
Become aware of the sounds in your environment.
Maybe you hear the hum of a fan,
The chirping of birds,
Or distant traffic.
Just listen and notice each sound,
Even the space between the sounds,
Without labeling it as good or bad.
Without labeling it as good or bad.
Feel the air on your skin.
Is it cool or warm?
Notice any subtle movements of air around you.
Tune into any smells in the air.
Perhaps you can detect the scent of a nearby plant,
The freshness of the air,
Or a hint of a recent meal.
Pay attention to the taste in your mouth.
Is there a lingering flavor from a recent drink or meal?
Or perhaps just the neutral taste of your mouth.
Allow your gaze to soften when you are ready.
Taking in the sights around you.
If your eyes are closed,
Gently open them now.
Noticing the colors,
Shapes,
And light in your environment.
Observe without focusing on any particular object.
Just letting your eyes take in the scene.
Take a moment to integrate this heightened awareness of both your internal and external sensations.
Notice how it feels to be fully present in this moment,
Aware of your body and your surroundings.
As we come to the end of this meditation,
Take a deep breath in and slowly exhale.
You may even want to take a deep breath in and exhale.
Take a deep breath in and exhale.
Take a deep breath in and exhale.
Wiggle your fingers and toes.
Stretch your body gently.
Know that you can always return to this practice anytime you need to reconnect with yourself and your environment.
Notice how you carry the sense of heightened awareness with you as you move through the rest of your day.
Thank you for joining this practice.
Have a peaceful and mindful day.
